Intensely Flavored Strawberry Sherbet in 5 Minutes
Berry Sherbet (Photo by Renee Comet, Photographer, for the National Cancer Institute – from Wikipedia.org)
5 Minutes? Yes, you heard right. Through the Salvation Army, I teach people recovering from drug and alcohol addiction – and often from the criminal justice system – the importance of including fruits and vegetables in their diets. Sound boring? It certainly could be. But not when we make recipes like this 5 Minute Strawberry Sherbet, adapted from a recipe by Kelly Senyei. It’s a sure-fire way to make anyone actually crave fruits for dessert in place of less healthy choices.
This sherbet (sherbets often contain dairy, while sorbets don’t) is luscious, creamy, and intensely flavorful. I bought the strawberries at the local Farmers Market for maximum succulence. The class hulled the berries and placed them evenly on a baking sheet. Then they (the strawberries, that is) went into the blisteringly cold Salvation Army walk-in freezer. While waiting for the berries to freeze, we reviewed a little lesson about the health benefits of strawberries. The class was especially excited hearing about strawberries’ potential for reducing inflammation, the risk for cancer, heart disease, diabetes, cognitive decline, for stimulating the immune system, and more. They learned about oxidation’s role in increasing disease, and how the more than 100 nutrients in strawberries serve as antioxidants, reducing the risk for those diseases.
I love teaching people who really need help and who benefit so much from my counseling and classes, from people with low literacy and low income, to sophisticated folks – in my classes and private practice. It is amazing how delicious food naturally attracts anyone to a healthy way of eating and living.
Here goes:
Place about 1 cup of Greek yogurt (plain or another flavor, like peach or vanilla) in a food processor. Add 8 cups of frozen strawberries, 2 Tablespoons of freshly squeezed Lemon or Orange Juice, and its zest if you like. Next, add honey or sugar to taste, about 4 to 6 Tablespoons.
Cut the recipe in half for a smaller party.
Blend in the food processor for 5 minutes straight – no peeking! And, voila… you have a rich dessert everyone will love. If you’d like to be extra fancy, serve it in a stemmed crystal glass.
Katherine’s Crepe-Style Swedish Waffles with Succulent Strawberries
Late spring and early summer strawberries are especially sweet and succulent, especially if they are grown locally and picked at peak ripeness. I experienced a very decadent way of enjoying them while relaxing during a recent respite in the Pennsylvania countryside, with my friend, Anna: Smothering heart-shaped Swedish waffles. These aren’t ordinary waffles; they’re crepe-thin, crispy, buttery, and simply divine. Traditionally served on “Waffle Day,” in Sweden, celebrating “Our Lady’s Day,” on March 25th, 9 months before Christmas (also known as the Christian holiday of “Annunciation”). Enjoy…
Katherine & Anna’s Luxurious Swedish Waffles with Strawberries
Serves… You decide the number!
3 eggs
1 dl (3.4 ounces) Flour
6 dl (2.4 cups) Whole Milk (or 1% Milk)
1/4 cup melted, cooled Butter (or Canola Oil or Walnut Oil for a nutty flavor)
Pinch of Salt, Sugar, or Vanilla (optional)
Topping:
1/2 cup (or more) Plain Yogurt, Whipped Cream or Ice Cream
1 cup (or more) Strawberries, other fruit, or preserves like Swedish Lingonberries
1 teaspoon Maple Syrup or Confectioner’s Sugar (optional)
A sprinkling of chopped Roasted Nuts (optional)
1 sprig of fresh Mint (optional)
Whisk the ingredients together in a pitcher. Grease the waffle iron with butter or oil for the first waffle. Since butter (or oil) is in the recipe, the waffle iron will not need to be greased again.
Pour a small amount of the mixture into the Euro Cuisine Eco Friendly Heart Shaped Waffle Maker per product instructions. When golden brown, carefully lift the waffle and place in the center of your plate (smother in butter if you’re being especially care-free and decadent). Place the yogurt, ice cream or whipped cream, berries or other fruit, and roasted chopped nuts, if you wish, on the waffle. Drizzle maple syrup on top. Finish with a sprig of mint.
Lingonberry preserves are widely used in Sweden. They’re sweet and tart, and taste great with plain yogurt or sour cream. They make great toppings for crepes and Swedish waffles.
If you want more of a decadent cake-like dessert, thinly spread butter on the waffle, then sift confectioner’s sugar on top.
NOTE: Using butter, whole milk, ice cream and whipped cream make these delectable waffles occasional dessert treats, and I recommend using them sparingly. When Anna and I prepared them last weekend, we used 2% milk and butter in the recipe. I topped my waffle with Chobani nonfat plain yogurt with a little maple syrup drizzled on top. Anna used whipped cream!
Strawberry and Rhubarb Soup
Soupe aux Fraises et Rhubarbe (photo by Alison Eaves)
At your farmers market, you’ll find strawberries and rhubarb picked at peak ripeness, which means maximum flavor, texture, and nutrition. You’re also helping save the environment when you buy at a local farmers market.
Soupe aux Fraises et Rhubarbe
(Strawberry and Rhubarb Soup)
excerpted from Diet Simple Farm to Table Recipes
Serves 4
Ingredients
1 Tablespoons Canola Oil
3 stalks Rhubarb, pealed and cut into 1.4 inch chunks
2 cups hulled and sliced fresh Strawberries
4 ounces fresh Orange Juice
1/4 cup Sugar
3/4 cup Nonfat or Low Fat Vanilla Yogurt
4 fresh Mint Leaves
Procedure:
Heat the oil in a saucepan over medium-high heat. Use a pan large enough to hold all of the ingredients. Add the rhubarb and saute about a minute. Reduce heat to medium, cover and cook for about 7 minutes, or until the rhubarb is tender. Remove from the heat and let cool. Add the strawberries, orange juice, sugar and 1/2 cup of the yogurt and blend with an immersible hand blender (I like the Cuisinart Smart Stick). Cover and refrigerate for at least one hour or until it is well chilled.
Presentation:
Pour the soup into four small chilled bowls. Place a 1 Tablespoon dollop of yogurt and a fresh mint leaf on each bowl.
Did you know that there are 200 seeds on each strawberry?
Strawberries are members of the Rose family and there are over 600 different varieties. Choose freshly picked, ripe berries, as they will be the tastiest and will have the most nutrients. “Look for berries fully formed, bright red, without bruising or soft spots and with fresh-looking green caps,” says Janie Hibler in “The Berry Bible.”
Strawberries are considered a “superfood.” They have one of the highest antioxidant and nutrient contents of all foods, yet they are low in calories, so you can eat them in unlimited quantities. In fact, for your health, the more the better! “A serving of eight strawberries contains more vitamin C than an orange. Strawberries are also rich in folate, potassium, and fiber. They’re especially high in cancer- and heart-disease-fighting phytonutrients (beneficial plant compounds) called flavonoids, anthocyanins, ellagic acid, quercetin, catechin, and kaempferol.
Soupe aux Fraises et Rhubarbeis adapted from “The French Culinary Institute’s Salute to Healthy Cooking” (Rodale Press, 1998), one of my favorite cookbooks, which I highly recommend!
Katherine’s Market Recipe: Strawberry & Rhubarb Soup
- At May 17, 2013
- By Katherine
- In News, Recipes
2
Soupe aux Fraises et Rhubarbe (photo by Alison Eaves)
FREE: Download and print my entire new spring recipe chapter from my upcoming cookbook: “Diet Simple Farm-to-Table Recipes,” try a recipe, post its picture and join the discussion on my Facebook page, then I’ll enter you in my contest to win free Personalized Nutrition services. This wonderful recipe, along with many others, is included!
Today is the 3rd “Katherine’s Market Recipe” of 2013, all of which are designed to be delicious, easy, quick, famiy-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local farmers markets this week. At your farmers market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture, and nutrition. You’re also helping save the environment when you buy at your farmers market. Here’s how…
For my “Soupe aux Fraises et Rhubarbe,” I recommend you buy the strawberries and rhubarb at Rose Park Farmers Market on Wednesday afternoons, the Glover Park-Burleith Farmers Market Saturday, or the Dupont Circle’s Fresh Farm Market on Sunday.
Soupe aux Fraises et Rhubarbe
(Strawberry and Rhubarb Soup)
by Katherine Tallmadge, M.A., R.D.
Serves 4
Ingredients
1 Tablespoons Canola Oil
3 stalks Rhubarb, pealed and cut into 1.4 inch chunks
2 cups hulled and sliced fresh Strawberries
4 ounces fresh Orange Juice
1/4 cup Sugar
3/4 cup Nonfat or Low Fat Vanilla Yogurt
4 fresh Mint Leaves
Procedure:
Heat the oil in a saucepan over medium-high heat. Use a pan large enough to hold all of the ingredients. Add the rhubarb and saute about a minute. Reduce heat to medium, cover and cook for about 7 minutes, or until the rhubarb is tender. Remove from the heat and let cool. Add the strawberries, orange juice, sugar and 1/2 cup of the yogurt and blend with an immersible hand blender (I like the Cuisinart Smart Stick). Cover and refrigerate for at least one hour or until it is well chilled.
Presentation:
Pour the soup into four small chilled bowls. Place a 1 Tablespoon dollop of yogurt and a fresh mint leaf on each bowl.
Did you know that there are 200 seeds on each strawberry?
Strawberries are members of the Rose family and there are over 600 different varieties. Choose freshly picked, ripe berries, as they will be the tastiest and will have the most nutrients. “Look for berries fully formed, bright red, without bruising or soft spots and with fresh-looking green caps,” says Janie Hibler in “The Berry Bible.”
Strawberries are considered a “superfood.” They have one of the highest antioxidant and nutrient contents of all foods, yet they are low in calories, so you can eat them in unlimited quantities. In fact, for your health, the more the better! “A serving of eight strawberries contains more vitamin C than an orange. Strawberries are also rich in folate, potassium, and fiber. They’re especially high in cancer- and heart-disease-fighting phytonutrients (beneficial plant compounds) called flavonoids, anthocyanins, ellagic acid, quercetin, catechin, and kaempferol.
Soupe aux Fraises et Rhubarbeis adapted from “The French Culinary Institute’s Salute to Healthy Cooking” (Rodale Press, 1998), one of my favorite cookbooks, which I highly recommend!
Dark Chocolate Dipped Strawberries – Katherine Demonstrates at Farmer’s Market Sunday
- At May 09, 2013
- By Katherine
- In News, Recipes
- 1
Join me this Sunday 11 am to 2 pm at the new College Park Farmers Market! I’ll be demonstrating dark-chocolate-dipped strawberries using the season’s first strawberries. I just bought several quarts at my local Rose Park Farmers Market, and they are sweet and tender – just as they should be when they’re picked locally at peak ripeness.
Today is the 2nd “Katherine’s Market Recipe” of 2013, all of which are designed to be delicious, easy, quick, famiy-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local farmers markets this week. At your farmers market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture, and nutrition. You’re also helping save the environment when you buy at your farmers market. Here’s how…
For my “Dark-Chocolate-Dipped Strawberries,” I recommend you buy the strawberries at Rose Park Farmers Market, Dupont Circle’s Fresh Farm Market on Sunday or come visit me demonstrating this incredible recipe on Sunday at the new College Park Farmers Market.
Dark Chocolate Dipped Strawberries
by Katherine Tallmadge, M.A., R.D.
Serves 6 – 8
Ingredients:
For the Fondue:
½ cup Skim Milk
8 ounces Semisweet Chocolate, finely chopped
1 teaspoon Vanilla Extract
To Serve:
2 quarts Whole Strawberries (or other seasonal fruit)
Long toothpicks or Kebab Sticks
Finely Chopped Nuts (optional)
Course Ground Coffee (optional)
Granola (optional)
Heat the milk in a double boiler. When the milk begins to bubble around the edges, turn off the heat, and whisk in the dark chocolate chips. When melted, mix in the vanilla. Be careful not to burn the chocolate! Keep it on very low heat or in a double boiler. Pour into a fondue pot, keep on low, stirring occasionally. Spear each strawberry or piece of fruit with a long toothpick or kebab stick, and dip into the chocolate. If desired, roll in a bowl of chopped nuts, granola – or for the adults: course ground coffee for “mocha” dipped strawberries. To harden the chocolate, place each chocolate-dipped strawberry separately on parchment paper and let cool.
About 160 calories per serving, which is 1/8 of the recipe. Tthe strawberries are only 2 to 6 calories each, depending on their size.
Did you know that there are 200 seeds on each strawberry?
Strawberries are members of the Rose family and there are over 600 different varieties. Choose freshly picked, ripe berries, as they will be the tastiest and will have the most nutrients. “Look for berries fully formed, bright red, without bruising or soft spots and with fresh-looking green caps,” says Janie Hibler in “The Berry Bible.”
Strawberries are considered a “superfood.” They have one of the highest antioxidant and nutrient contents of all foods, yet they are low in calories, so you can eat them in unlimited quantities. In fact, for your health, the more the better! “A serving of eight strawberries contains more vitamin C than an orange. Strawberries are also rich in folate, potassium, and fiber. They’re especially high in cancer- and heart-disease-fighting phytonutrients (beneficial plant compounds) called flavonoids, anthocyanins, ellagic acid, quercetin, catechin, and kaempferol.
Is it true that a chocolate a day will keep the doctor away?
The cacao bean, grown mainly in Latin America, Africa and Asia, is loaded with beneficial compounds. In fact, its early uses, dating back 3,000 years were mainly medicinal. It has been highly prized for centuries, which is reflected in its scientific name, Theobroma cacao, meaning “Food of the Gods.”
Cocoa, if high in flavanols, the beneficial plant compounds scientists believe impart most of cocoa’s benefits, may help maintain a healthy vascular system, relax blood vessels, reduce blood clotting – an aspirin-like affect –reduce oxidative damage, inflammation, and improve blood flow. All of which reduces heart disease risk.
If you’re eating chocolate for health benefits, you’ll need to be very discriminating in your selections. You’ll get more flavanols, and therefore health benefits, with less processing. The first choice is cocoa, which isn’t Dutch processed – as when cocoa is “Dutch processed with alkali” the flavanols are reduced. Look for chocolate which has the highest percentage of cocoa as possible and to save calories, look for chocolate with lower fat and sugar levels. In general, cocoa is your best first choice. Second choice is a semisweet or bittersweet chocolate with a high cocoa percentage. Some chocolates go as high as 85% cocoa, but legally can be as low as 35%. I recommend no more than an ounce a day, which may be about 110 – 150 calories, depending on the chocolate. Any more than that and you’re probably going to take in too many calories for weight control.
The numbers:
Type of Chocolate Mg Flavonols Calories
1.3 oz Dark Chocolate Bars, Average*: 82 mg 187
1.3 oz Milk Chocolate Bars, Average*: 42 mg 198
1 TBSP Unsweetened Cocoa Powder, Average*: 75 mg 12
- *USDA’s Nutrient Data Laboratory
Katherine’s Spicy Mexican Salsa with Strawberries
- At April 30, 2012
- By Katherine
- In Recipes
- 0
Photo by California Strawberry Commission
I usually use vine-ripe tomatoes for my fresh salsa, excerpted from my book, Diet Simple. But strawberries are a surprising and exotically delicious substitute. Serve this salsa with grilled salmon, chicken or beef… even tortilla chips… whatever you may traditionally use salsa with.
22 servings
Ingredients:
1 large onion, peeled and chopped (about ½ pound)
2 lbs fresh strawberries, hulled and coarsely chopped (start with about 3-1/2 lbs)
3 – 4 jalapeno peppers (1 – 2 ounces), to taste
¼ cup chopped fresh cilantro
½ tsp salt, or to taste
3 – 4 Tbsp fresh lime juice (1 – 2 limes)
Add the onion to the strawberries. Finely chop 2 of the jalapeno peppers to start with. Taste. If you desire more heat, add 1 – 2 more jalapenos. Mix in the cilantro. Add the salt depending on your taste. Mix in the lime juice.
Learn more about the nutritional benefits of strawberries and other berries…
Kjerstin’s Curried Chicken Salad with Strawberries and Roasted Almonds
- At April 30, 2012
- By Katherine
- In Recipes
- 0
Photo by California Strawberry Commission
This recipe by my mother, excerpted from my book, Diet Simple, would make a very nice luncheon offering. Like any curry dish, its perfect companions are a spicy or sweet chutney and a cool nonfat or lowfat yogurt. You could also top on a bagette or stuff in a tomato or avocado half. Serve with pickles, carrot and celery sticks, or radishes. You can use any seasonal fruits such as peaches, grapes, oranges, or anything ripe and in season.
Serves 4
2 cups chicken breast meat, cooked, chopped (about 2 half breasts or 9 ounces)
1 pint Low sodium, nonfat chicken stock
1/3 cup small mild onion, chopped
1-1/2 cup celery, chopped
1 c grapes, halved and seeded (or other available fruit)
1 11-oz can mandarin oranges, drained OR ¾ pound Strawberries, hulled and quartered (or other available fruit)
3 Tbsp Fresh Dill, Chopped
3 Tbsp Chopped fresh parsley
1 tsp or more to taste curry powder
1 ounce almonds or walnuts, toasted and chopped
1/4 cup any low fat ranch-style or Cucumber dressing
Instructions:
Poach the chicken breasts in low sodium, nonfat chicken stock until breasts are cooked. Let cool and chop in bite-size pieces. Add the rest of the ingredients, toss, and chill. Serve chilled.
Per serving: 230 calories, 8 grams fat, 1 grams sat fat, 19 g carbohydrates, 3 grams fiber, 20 grams protein
Did you know that there are 200 seeds on each strawberry? Strawberries are members of the Rose family and there are over 600 different varieties. “Look for berries fully formed, bright red, without bruising or soft spots and with fresh-looking green caps. Beware of buying out-of-season strawberries, as sometimes they are picked when they are only 40% ripe. These berries may turn red, but they will never develop sweetness and can be hard as an apple,” according to Janie Hibler in “The Berry Bible.”
Learn about nutritional benefits of strawberries and other berries…
Susan Belsinger’s Strawberry Soy Milk Smoothie
- At April 30, 2012
- By Katherine
- In Recipes
- 0
Photo by California Strawberry Commission
Susan Belsinger, a culinary herbalist and talented recipe developer, says you can use any berries in a smoothie, but her favorite is strawberry. Susan’s kids like this smoothie with ripe banana added; blueberries are also tasty. Mango and banana together gives a tropical twist. Another great combo is raspberries with peaches. Besides being quick and easy, the best thing about this recipe is that it tastes good and it is good for you! Sometimes she adds a handful of dry oatmeal—it makes it thicker and more filling, adds protein, and keeps her going longer.
Serves 2
About 1 to 1 1/2 cups fruit, cut into chunks
About 1 tablespoon maple syrup or honey
1 cup cold soymilk
3 to 5 ice cubes
2 drops pure vanilla extract
Put the fruit in the blender. Drizzle the syrup or honey over it. Add the ice cubes. Pour the soymilk over all and add the vanilla. Blend until pureed and frothy. Serve immediately in a tall glass with a straw.
Learn about the health benefits of strawberries and other berries…
Soupe aux Fraises et Rhubarbe (Strawberry Rhubarb Soup)
- At April 29, 2012
- By Katherine
- In Recipes
- 0
Soupe aux Fraises et Rhubarbe (Photo by Alison Eaves)
Serves 4
Ingredients
1 Tablespoons Canola Oil
3 stalks Rhubarb, pealed and cut into 1.4 inch chunks
2 cups hulled and sliced fresh Strawberries
4 ounces fresh Orange Juice
1/4 cup Sugar
3/4 cup Nonfat or Low Fat Vanilla Yogurt
4 fresh Mint Leaves
Procedure:
Heat the oil in a saucepan over medium-high heat. Use a pan large enough to hold all of the ingredients. Add the rhubarb and saute about a minute. Reduce heat to medium, cover and cook for about 7 minutes, or until the rhubarb is tender. Remove from the heat and let cool. Add the strawberries, orange juice, sugar and 1/2 cup of the yogurt and blend with an immersible hand blender (I like the Cuisinart Smart Stick). Cover and refrigerate for at least one hour or until it is well chilled.
Presentation:
Pour the soup into four small chilled bowls. Place a 1 Tablespoon dollop of yogurt and a fresh mint leaf on each bowl.
Learn about the health benefits of strawberries and all berries…
Soupe aux Fraises et Rhubarbe is adapted from “The French Culinary Institute’s Salute to Healthy Cooking” (Rodale Press, 1998), one of my favorite cookbooks, which I highly recommend!
Spinach and Strawberry Salad with Toasted Almonds and Balsamic Vinaigrette
- At April 29, 2012
- By Katherine
- In Recipes
- 0
Photo: California Strawberry Commisssion
Spinach and Strawberry Salad with Toasted Almonds and Balsamic Vinaigrette
(recipe by Mike Gardner)
Balsamic vinegar is a perfect accompaniment to strawberries (try them on vanilla frozen yogurt). Add the spinach and you have a “salad” you will LOVE (and will love you back with health benefits)!
Serves 6
Vinaigrette:
3 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Balsamic Vinegar
Salt and Pepper to taste
Salad Ingredients:
6 Handfuls of fresh spinach, washed and torn into bite-sized pieces
2 Cups Fresh Strawberries, hulled and halved or quartered, depending on size
2 Ounces toasted slivered Almonds
½ Sweet Onion, peeled and sliced
In a large bowl, add the olive oil, vinegar, salt and pepper. Whisk together. Add the spinach, onion, almonds, and strawberries and toss together. Serve immediately.
